March 27, 2013

Wednesday 130327

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to comments.

Compare to 120701.

TaiRandall_OHSshadow_416.jpeg

Enlarge image

Matt Griffin.


"Chaos League: The Chaos 5000" by Rob Ord, CrossFit Journal article [pdf]


CrossFit Games Update: March 26, 2013 - [video]

Posted by Pukie at March 27, 2013 5:00 PM
Comments

So much for sitting down tomorrow.

Comment #1 - Posted by: Mick at March 26, 2013 5:12 PM

Awesome pic. Just figured out MUs so happy to see it come up for a change.

Comment #2 - Posted by: Charles at March 26, 2013 5:18 PM

This WOD looks ballin. Pretty easy compared to today's workout.

I have a question for anyone willing to listen...

I have been doing Crossfit now on and off for over a year, and I have seen some pretty amazing results. I never once stepped foot in a Crossfit gym though. I have set up these workouts at the local YMCA, and bought some of my own equipment. Here comes the question...

Would I further benefit from actually joining and training at a Crossfit gym? And if so, what would be those benefits?

Comment #3 - Posted by: Neil at March 26, 2013 6:33 PM

F/35/5'2"/115#
Scaled to 75#, otherwise as RX'ed. 8:34.

Comment #4 - Posted by: maryanderson at March 26, 2013 6:44 PM

m/41/5'11"/165

20:57 Rx PR

retired army 1SG
clarksville, tn

Comment #5 - Posted by: mark nash at March 26, 2013 7:52 PM

When they say 50 squats is that air squats, body squats or what exactly?

Comment #6 - Posted by: Daniel at March 26, 2013 9:04 PM

Air squats unless otherwise specified

Comment #7 - Posted by: Brad Evers at March 26, 2013 9:07 PM

Camille submits a video that shows she wasn't meeting the standard but she gets to re-fire. Why didn't the other two athletes get the same opportunity??

Comment #8 - Posted by: Shawn at March 26, 2013 11:37 PM

9:15

Scaled muscle-ups to jumping muscle-ups

Comment #9 - Posted by: Brett (24/M/188cm/77kg) at March 27, 2013 1:46 AM

Paul qld australia. Crossfit session. M.

1.5 km run. 25 burpes 25 chins 25 push ups 25 10kilo medicine ball squats 25 leg raises repeat time 26 min heart rate average 152 bpm. Max 172

Comment #10 - Posted by: Paul whalland at March 27, 2013 2:10 AM

Comment #3 - Posted by: Neil at March 26, 2013 6:33 PM

Absolutely!, I have been to some amazing crossfit gyms and the coaches in depth knowledge has been extraordinary. Check the credentials of the coaches before joining but most of them have years of courses and experience under their belts.

It's not just the coaches, the atmosphere of a crossfit gym and the community it holds is incredible.
You will push yourself beyond what you normally would, especially during 15 thrusters with a coach breathing down your neck.

Try it out mate, you wont regret it.

Comment #11 - Posted by: Chrisso at March 27, 2013 2:16 AM

11:38
Power Cleans.

Comment #12 - Posted by: ART/M/44/5'5"/150 at March 27, 2013 2:28 AM

M/47/185

9:48

Comment #13 - Posted by: Cosmo at March 27, 2013 2:51 AM

17:55 RX

Comment #14 - Posted by: PaulF at March 27, 2013 2:52 AM

M/22/225

21min 57 sec

Substituted 1MU with 3 chins and 3 dips

Comment #15 - Posted by: Jonathan at March 27, 2013 3:25 AM

No rings, did bar muscle ups

11:43

Comment #16 - Posted by: Shane G 6'3"/200/29 at March 27, 2013 4:35 AM

9'40
powers clean 115lbs

Comment #17 - Posted by: tom at March 27, 2013 4:35 AM

For hang power cleans I had to scale back to 40KG. Muscle ups substituted to stomach to bar.

Comment #18 - Posted by: Paul at March 27, 2013 4:40 AM

Anybody see where somebody completed yesterday's WOD in 12:22? That is amazing! Would love to see the video showing how you complete the exercises that fast.

Comment #19 - Posted by: Rowan (M/48/5'5"/154) at March 27, 2013 4:45 AM

17:17

Sub'd 2 seated MUs per MU (14 per round)
115# HPCs

Comment #20 - Posted by: Joe Northside m/34/70"/210 at March 27, 2013 4:47 AM

m/42 - 1st WOD ever! - just completed first marathon on 17th, need something new - modified wgt but 14 min's in garage - loved it!

Comment #21 - Posted by: jw at March 27, 2013 5:01 AM

11:46 Rx

Pull-ups instead of muscle ups

135lb Hang

Comment #22 - Posted by: Vinnie at March 27, 2013 5:09 AM

Serious question, not trying to be a smart ass; Yesterday's WOD was leg intensive (wall balls, box jumps...etc), so isn't doing squats today a bad thing or is that just in regards to bodybuilding? I've always practiced the "don't workout the same body part on consecutive days" philosophy. Always heard that it tore down the muscles without giving them time to rebuild.
New to crossfit, just curious to how y'all interpret/view that idea.

Comment #23 - Posted by: Kace at March 27, 2013 5:27 AM

@19 Rowan
This is the internet. I don't want to alarm you, but some people post things on the internet that aren't true. I know that may come as a shock, but people actually use the anonymity to make stuff up without consequences. The more you know...

Comment #24 - Posted by: FakeName at March 27, 2013 5:31 AM

20:36

Comment #25 - Posted by: BW at March 27, 2013 5:57 AM

M/30/182

13:50rx

PR with first set up MU unbroken

Comment #26 - Posted by: Mike at March 27, 2013 6:10 AM

50 squats
10 weighted dips (15#)
21 ring rows
10 HPCs (115#)
13:31
120714: 15:24 w/ 95# HPCs

#20/FakeName: I suspect he's heard of the internet. Nothing wrong w/ calling out and shaming obvious fakes.

Comment #27 - Posted by: Jim R. M/50/5'8"/160 at March 27, 2013 6:23 AM

9:57

Comment #28 - Posted by: Tomasz Pucek at March 27, 2013 6:40 AM

M/26/170
9:34 RX

Comment #29 - Posted by: John L. at March 27, 2013 6:41 AM

18:54. Sub'd 3 pull-ups + 3 dips = 1 muscle up

Comment #30 - Posted by: Kris m/36/5'10"/172lbs at March 27, 2013 6:43 AM

how can you give a time for "rx'd" and then do pullups instead of MU's? really?

Comment #31 - Posted by: Nick K. at March 27, 2013 6:44 AM

9:24

Comment #32 - Posted by: Dustin Capdeville at March 27, 2013 7:39 AM

M/24/180

9:24

Comment #33 - Posted by: Dustin Capdeville at March 27, 2013 7:41 AM

F/51/5'6/120
14:42
Jumping muscle ups
65# cleans

Comment #34 - Posted by: D.S. at March 27, 2013 7:48 AM

subbed 3 pullups + 3 dips = 1 muscle up

18:58

Comment #35 - Posted by: DLong (M/37/5'10"/185) at March 27, 2013 7:49 AM

M/20/205
15:50 Rx'd.
Had to reset after each muscle up. Wrecked my time.

Comment #36 - Posted by: Vega at March 27, 2013 7:53 AM

30/m/6'0/182

13:50rx

Comment #37 - Posted by: Mike at March 27, 2013 8:04 AM

19:17.
The 60 kg hang power cleans ate my time..
Bar muscle ups

Comment #38 - Posted by: Roel at March 27, 2013 8:13 AM

14:18 RX 16yrs old

Comment #39 - Posted by: steve at March 27, 2013 8:14 AM

I'm looking at these times, and either I must have done something wrong or I'm lamer than I thought I was.

26:46, with 3 PU and 3 dips for each muscle-up as a substitute.

M43/6'/180lbs

Comment #40 - Posted by: JR at March 27, 2013 8:21 AM

M/36/170lbs

9:00 rx:d

Comment #41 - Posted by: Jussi at March 27, 2013 8:36 AM

M/35/5'9"/160

As rx'd

12:57

Comment #42 - Posted by: Antun Karlovac at March 27, 2013 8:39 AM

Tougher than I expected!! The muscle ups were my thorn in the side!

Rxd - 10.23

Comment #43 - Posted by: Kris Hamilton at March 27, 2013 8:47 AM

M/42/5'll/177

22:46

subbed 21 pullups and 21 dips for mu

Comment #44 - Posted by: Joshgotitans at March 27, 2013 9:00 AM

M/46/185/5'11"
7:24. Muscle ups were the easiest part to me, but 3x50air squats smoked me

Comment #45 - Posted by: Steve at March 27, 2013 9:07 AM

9.20
veramente massacrante

Comment #46 - Posted by: massimo at March 27, 2013 9:08 AM

15;13 rx

Comment #47 - Posted by: Josh D at March 27, 2013 9:24 AM

7:10 Rx

M/24/150/5'7"

Comment #48 - Posted by: Andrew Stover at March 27, 2013 9:45 AM

16:40 Rx
Awesome WOD. Wanted sub 15 but hit a bit of a wall on muscle ups. Maybe next time?

Comment #49 - Posted by: Sully in Gainesville, Ga M/32//180/6' at March 27, 2013 9:48 AM

15:51

Sub 21 pullups/dips for MU, no rings at the globo gym

M/35/167/5'10"

Comment #50 - Posted by: PL at March 27, 2013 9:49 AM

14:12

Comment #51 - Posted by: Matthew m/32/6'2"/175 at March 27, 2013 9:54 AM

15:43 Rx

Comment #52 - Posted by: Evilchippy at March 27, 2013 10:00 AM

M/41/5'11"/207

10 squat muscle-ups (rings at chest height)
Hang power clean #45kg.

15:29

Did 12 unbroken ring dips today (new PR).

Comment #53 - Posted by: Jose-Luis Morales at March 27, 2013 10:10 AM

M/6'2"/185/29yo

16:40

50 squats
7 muscle ups
10/135lb hang power clean

Had to scale second and third round muscle ups to chest to bar pull-ups and ring dips.

Comment #54 - Posted by: Michael at March 27, 2013 10:19 AM

12:47 Rx

Comment #55 - Posted by: Gabe at March 27, 2013 10:20 AM

@#20 Dan
That looks great. I'm at work now, but soon as I get home I'm gonna track down all my post-its with my times and log em all on. I've been hoping someone would make something like that! I'll try to give you my thoughts after I get to check it out more. Thank you.

@#23 Kace
I've wondered the same thing at times about Crossfit. I always went by that rule as well. I can say as a relatively new crossfitter (about 8 months) there have been WODs I've just scrapped because I was too beat from the previous day or two. I would say just use common sense and if your body is telling you not to something, don't push it. Sorry I can't give you a more technical answer. (For what it's worth-I'll be out doing a 5k today instead of doing nasty girls.)

Comment #56 - Posted by: Kyle at March 27, 2013 10:30 AM

As rx'd 12:00 even!!! This one rocked!! M/37/188

Comment #57 - Posted by: Antoinne at March 27, 2013 10:33 AM

8:36 (solid PR)

Entire wod unbroken. Pleased with today's results after mediocre performances the last 2 days.

Comment #58 - Posted by: Bill M. m/48/5'3"/135 at March 27, 2013 10:38 AM

Day 331
M/46/6'0"/195
Subbed 3 pull-ups + 3 dips per 1 muscle-up (no rings or bar with enough clearance)
All other as RX'd
Time - 16:39
Compare to 120701 - 20:51 (4:12 faster today)
Results you can see and feel!

Comment #59 - Posted by: fargingbastige at March 27, 2013 10:38 AM

12:20

Comment #60 - Posted by: Andres at March 27, 2013 10:39 AM

15:35

scaled cleans to 115lbs; sub'd 14 dips and 14 pull ups for 7 muscle ups

still piss poor form on cleans/ front rack.

Comment #61 - Posted by: murphinator - M/5'10"/185/38 at March 27, 2013 10:41 AM

14:44
2 pu + 2 dips for each MU (looks like I should have done 3 + 3 ... next time)


M/35/210/6'

Comment #62 - Posted by: Brad at March 27, 2013 10:42 AM

13:40

Comment #63 - Posted by: David B at March 27, 2013 10:49 AM

Modified
3 rounds for time of:
50 Squats
Substituted Pull-up/Dip
135 pound power cleans, 10 reps
16:15
M/55/6’/210

Comment #64 - Posted by: Pete In Sun City at March 27, 2013 11:29 AM

go to Brand X for great old school wod demo!

Comment #65 - Posted by: kelley at March 27, 2013 11:37 AM

9:10 Rx'd. 135 feels heavy after those muscle ups. love the classic video link. It is amazing to see how far the standards on movements have come...

Comment #66 - Posted by: T at March 27, 2013 11:52 AM

14:37. Not happy about it. Had to take a break cause I tried to do a muscle up and ended up hitting my chin and biting my tounge, alot of blood haha. Closer on my muscle ups then last time though.
Substituted muscle ups for pull-up/dips
M/23/5'9/275

Comment #67 - Posted by: Craig Carle at March 27, 2013 11:55 AM

21:49
Did 3 dips + 3 pull-ups for each MU.

Comment #68 - Posted by: Sam Brown (M, 6'1", 200) at March 27, 2013 11:59 AM

Comment #58 - Posted by: Bill M. m/48/5'3"/135 at March 27, 2013 10:38 AM

Nice PR Bill!

Comment #69 - Posted by: ART/M/44/5'5"/150 at March 27, 2013 11:59 AM

did 3 pullups and 3 dips in place of muscle-ups
155lb on the cleans

16:08
M/21/6'/220


Maybe a stupid question, but when they specify hang power cleans do they mean that you should be doing the 10 reps unbroken without setting the bar down? or is it just clarification on the starting position of the clean?

Comment #70 - Posted by: R.I.P. Milton Friedman at March 27, 2013 12:14 PM

@ #23 kace

When you're on vacation in the mountains, you may hike up one mountain one day, then another the next. If you are in combat, you may ruck 15 miles one day and have to fight a battle the next...this is real life, and that is what CrossFit is training for. Bodybuilding has you rest body parts so that your muscles have time for hypertrophy, CrossFit workouts improve your physical abilities, with hypertrophy being a benefit of high effort over a wide variety of domains.

So, take a deep breath and hit those squats! You will be surprised by how much your body is capable of...

Comment #71 - Posted by: HaSt at March 27, 2013 12:16 PM

Comment #68 - Posted by: ART/M/44/5'5"/150 at March 27, 2013 11:59 AM

Thanks, brother -- I appreciate it! Always nice when a PR sneaks up on you when you least expect it...

Comment #72 - Posted by: Bill M. m/48/5'3"/135 at March 27, 2013 12:30 PM

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
170 pound Hang power cleans, 10 reps

7:30 min new PB

Comment #73 - Posted by: Mike Bowman at March 27, 2013 12:53 PM

As Rx 11:38

M/168#/6'/38yrs

Comment #74 - Posted by: britishfireman1 at March 27, 2013 12:59 PM

Bill M.- That is a nice time, and nice PR!

All unbroken is very impressive.

Comment #75 - Posted by: Kevin C. (M/54/5'11"/175) at March 27, 2013 1:27 PM

M/245/5'11/32
Subbed Phillips and dips for mu's
8:27.31

Comment #76 - Posted by: Derek at March 27, 2013 1:34 PM

That's would be pullup not Phillips and did 155 for cleans

Comment #77 - Posted by: Derek at March 27, 2013 1:36 PM

17:44
subbed mu with 3 pullups, 3 dips
75# hang power cleans..

m/21/124/5'4"

Comment #78 - Posted by: brian at March 27, 2013 1:38 PM

F/22/5'2"

15:32
Squats @ 105#, pull-ups, and Power Cleans @ 60#

Comment #79 - Posted by: Morgan at March 27, 2013 1:45 PM

M/23/175/5'8"

Week one

26:08

Subbed ring muscle ups with 3 pullups 3 dips (so 21 each, each round)

Damn I thought I'd do way better, don't know what happened. Next time.

Comment #80 - Posted by: Dan Mac at March 27, 2013 2:08 PM

Make-up 130323 KBS/T2B/run: 4:41 Rx'd

Then "Nasty Girls"

9:56 HPC's scaled to 115 lbs.

Love that WOD!

Comment #81 - Posted by: james.patrick [M/50/66"/135] at March 27, 2013 2:11 PM

3 rounds for time of:
50 squats
21 pullups
21 dips
135# hang power cleans, 10 reps
15:14

Comment #82 - Posted by: scfd1_9607 at March 27, 2013 2:13 PM

9.56 as Rx'd

23/m/5'11"/175

Comment #83 - Posted by: Logan S at March 27, 2013 2:32 PM

as rx'd

sub'd jumping mu's for mu's

M/46/5'8"/#183

Comment #84 - Posted by: Greg C at March 27, 2013 2:39 PM

16:53 subbed muscle ups for chest to bar pull-ups...

Second week crossfit 28/m/5'11/185

Comment #85 - Posted by: Jonny at March 27, 2013 2:51 PM

that video is the biggest problem i have with crossfit... yes i understand the motivation and competition aspect of completing a workout for time.. but that last girl jacking up those hang cleans just to make time... she was just asking for a one way ticket to snap-city

Comment #86 - Posted by: anon at March 27, 2013 2:58 PM

m/23/5'5"/157

8:51 rx'd.

MU's were on a bar...I think that still counts as rx'd since it's not specified. I don't have rings.

Comment #87 - Posted by: Nick K. at March 27, 2013 3:16 PM

M/37/1.68/85
3 rounds for time:
50 Air squats
7 Dips
10 HPC's @ 50kg

Time
14:52

Comment #88 - Posted by: Miguel at March 27, 2013 3:17 PM

17:12

Comment #89 - Posted by: Pacers at March 27, 2013 3:20 PM

M/36/5'4"/144lbs
As RX'd
7:42 PR

Comment #90 - Posted by: Matt Burritt at March 27, 2013 3:59 PM

M/35/268/75"

10:23 w mod to jumping mups.

Comment #91 - Posted by: Ben at March 27, 2013 4:08 PM

9:15 sub pull-ups/dips. Cleans at 65#

F/42/127/5'9"

Comment #92 - Posted by: Trina at March 27, 2013 4:13 PM

Changed muscle to burpees, and scaled to 110lbs but finished in 11:35

Comment #93 - Posted by: Dan Phillips at March 27, 2013 4:17 PM

20:57. At work, had to sub 21/21 pullups/ring dips for MU. Pr with MU's is 12:09, how far I have fallen in 4 years.

Comment #94 - Posted by: ScottMacArthur at March 27, 2013 4:19 PM

26 / M / 5'9" / 140lbs

2 rounds
Bar muscle-ups
95lb hang power cleans

19:19

I haven't done a WOD all month. Ouch

Comment #95 - Posted by: BC at March 27, 2013 4:20 PM

subbed 21 pullups and 21 dips for the sets of muscle ups

crushed my last time of over 21 mins!!

16:25

thanks crossfit!!! :)

Comment #96 - Posted by: Saam at March 27, 2013 4:22 PM

12:53 rx

Comment #97 - Posted by: Zach smith at March 27, 2013 4:23 PM

"Nasty Girls"

Subbed 21 pull ups & 21 ring dips for 7 MU
Did 129#(58.5kg) hang power clean

3 rounds for time of:
50 Squats
21 pull ups & ring dips
129 pound Hang power cleans, 10 reps

34:27

Dissappointing

Comment #98 - Posted by: Saganamooo/M/24/5'5"/125(57kg) at March 27, 2013 4:43 PM

"Nasty Girls"

Subbed 21 pull ups & 21 ring dips for 7 MU
Did 129#(58.5kg) hang power clean

3 rounds for time of:
50 Squats
21 pull ups & ring dips
129 pound Hang power cleans, 10 reps

34:27

Dissappointing

Comment #99 - Posted by: Saganamooo/M/24/5'5"/125(57kg) at March 27, 2013 4:43 PM

Filter! Ack!

Comment #100 - Posted by: james.patrick [M/51/66"/135] at March 27, 2013 4:49 PM

M/40/72"/190

Subbed 3 pull-ups and 3 pull-ups for each muscle up
All else as RX'd

14:45

Comment #101 - Posted by: Mike at March 27, 2013 5:00 PM

50 squats
21 pullups
21 dips
10 95# hpc (do 135 next time)

21:40

Comment #102 - Posted by: Callum at March 27, 2013 5:00 PM

50 squats
21 pullups
21 dips
10 95# hpc (do 135 next time)

21:40

Comment #103 - Posted by: Callum at March 27, 2013 5:01 PM

M/23/5'11"/160lbs

Subbed 21 pullups + 14 ring dips for MU's
105# HPCs

14:50

I figured 14 rings was as good as 21 regulars, does that sound about right?

Comment #104 - Posted by: craig brooks at March 27, 2013 5:08 PM

4 mile run @ 8:45/mile

M/52/193lb

Comment #105 - Posted by: Mazz at March 27, 2013 5:12 PM

m/43/5'8"/180

3 rounds
50 squats
21 pull ups
21 ring dips
135# hang pwr cln 10 reps

23:35

Comment #106 - Posted by: Mike Andridge at March 27, 2013 5:20 PM

I want this picture on my workout room wall. AWESOME

Comment #107 - Posted by: MDMelissa at March 27, 2013 5:39 PM

M/34/6'0"/219#

3 Rounds For Time = 19:38
50 Squats
Subbed 21 Pull-ups + 21 Dips
Hang Power Cleans Rx

Comment #108 - Posted by: Junior81 at March 27, 2013 5:48 PM

M16/A16/W180
5:59 sub- jumping MUs
It feels like gold, great WOD everybody should do this one

Comment #109 - Posted by: Frank Mayhew at March 27, 2013 5:53 PM

m/23/220#

13:15
subbed pull-ups and dips for muscle ups
really need to learn how to do muscle ups

Comment #110 - Posted by: bobcat4945 at March 27, 2013 5:59 PM

M25/5'8'/150

9:52 Rx

First time completing this workout. I couldn't hang clean 135lbs last time. I'm stoked!

Comment #111 - Posted by: warmachine at March 27, 2013 6:02 PM

As rx'd 10:37. PR by 68 seconds.

Comment #112 - Posted by: Kurt M/39/185 at March 27, 2013 6:06 PM

8:00 subbed 7 ring dips for mu all else rxd. did after yesterday's wod. Practiced mu

Comment #113 - Posted by: hollyhog at March 27, 2013 6:21 PM

molly 7:12 jumping mu and 75#
kelley 11:57 jumping mu 95#
margy 15:18 2 banded pullups and 2 bench dips for each muscleup 65#
ethan 9:16 jumping mu 75#
cale 12:27 3 chest to bar pullup and 3 dips for each mu 135#

Comment #114 - Posted by: kelley f/47/5'3"/135 at March 27, 2013 6:26 PM

3 rounds:

50 squats
21 pullups
21 dips
10 hang power cleans (95)

13:49

Comment #115 - Posted by: abh f/27/5'5/130 at March 27, 2013 6:34 PM

3 rds:

50 squats
10 HP cleans 135#
7 sets of 3 strict pullups & 3 dips on a shaky stand

23:15

Do you think I made it easier by doing the cleans before the pullups & dips? I did the 1st round out of order by accident & just stayed with that order.

Comment #116 - Posted by: Julio V m/34/5'6/178 at March 27, 2013 6:40 PM

3rft 50 squats, 7 MU, 5 hpc (95lb)

13:26

I did 21 Muscle ups! wow. I love crossfit. I though the last 7 would be murder but I figured out the kip. I did 5 in a row on the last round! Unreal, so happy!

Comment #117 - Posted by: Vinny at March 27, 2013 6:41 PM

14:21 Modified:
3 rounds
50 squats
21 pull ups
21 dips
135# pwr cln 10 reps

Comment #118 - Posted by: Rowan M/48/5'5"/154 at March 27, 2013 7:06 PM

Nasty Girls as rx'd. 5:44

That might be a PR.

Comment #119 - Posted by: Pat Sherwood M/37/190/68" at March 27, 2013 7:23 PM

M/36/5'7"/170
No rings, subbed mu with with 21 pull ups and 21 dips per round.
Everything else as RX.

19:22

Comment #120 - Posted by: Guns76 at March 27, 2013 7:23 PM

11:36 as rxd

Comment #121 - Posted by: Jake Kiddoo at March 27, 2013 7:42 PM

As rx'd 23:39

Comment #122 - Posted by: Casey Ray at March 27, 2013 8:15 PM

38yom175

115lbs/just pull ups. I am sore, rough week.

12:32

Comment #123 - Posted by: gpdjmac1 at March 27, 2013 8:34 PM

8:30 Rxd
23/m/185/6'1"

Comment #124 - Posted by: Anthony L at March 27, 2013 8:38 PM

12:17 as rx m/36/5'10/180 that was fun

Comment #125 - Posted by: Craig hicks at March 27, 2013 8:50 PM

6:54 sub'd muscle up for jumping muscle up... New goal to do proper muscle up by end of year... That and some handstand push ups ... Maybe I should join a crossfit gym ...

Comment #126 - Posted by: Heperi Harris at March 27, 2013 8:50 PM

8:55
7 chest to bar for muscle ups

Comment #127 - Posted by: RReddick M/18/6'2/185# at March 27, 2013 8:51 PM

23.34

Subbed 35 pull ups and 35 dips for muscle ups
Did first 12 hang power cleans with 50KG, then dropped to 40KG

M/30/70KG

Comment #128 - Posted by: jbob at March 27, 2013 9:05 PM

15 mins

modified mu's with 3 chest-bar & 3 bar dips

Comment #129 - Posted by: Imran at March 28, 2013 2:34 AM

37/m/267

15.29

sub pulldown to waist w/220 for mu
changed 135 to 155 for cleans

Comment #130 - Posted by: Joe stanley at March 28, 2013 3:37 AM

9:26
M/35/5`9/183

Comment #131 - Posted by: Eddie at March 28, 2013 3:59 AM

15:12

Sub muscle ups w pu & dips

Comment #132 - Posted by: Ramsey at March 28, 2013 4:03 AM

7:29
Scaled the cleans to 90 pounds (just couldn't do 135) and no rings so had to do bar MUs.

Yesterday's WOD took me over 47 mins. Only the 75 towel pull-ups took me 18 mins ...

Comment #133 - Posted by: Jiri M/33/5'10/158 at March 28, 2013 4:37 AM

M/28/5'11/170

11:57 as RX, but did bar MU's

First time ever doing this WOD.

Comment #134 - Posted by: Matt at March 28, 2013 4:56 AM

Kace@23
I understand where you are coming from. When I was introduced to crossfit about two years ago I was coming from the same mind set, however i was ready for a change and decided to give crossfit programing a chance. That being said, some days i just can't, or swallow my ego and listen to my body and pass on a wod. ( with age comes wisdom!)

Comment #135 - Posted by: jmu alum at March 28, 2013 5:15 AM

Incredible job, Pat.

I pr'd less spectacularly with a 6:51.

Comment #136 - Posted by: sd at March 28, 2013 5:34 AM

M58/185/5'9"

19:20
subbed ring dipsX3/pullupsX3 for each MU
Scaled PC to 95#

Comment #137 - Posted by: m weiss at March 28, 2013 5:42 AM

Subd MU's w/ 3pullups/3ringdips

15:44

Comment #138 - Posted by: JMA 32/200/6'2 at March 28, 2013 6:15 AM

M/35/6'3"/200
Rx'd: 10:00(PR)
Prev:
10:14
18:56
Subbed 3xPullups/3xDips for 1 Muscle Up.

Comment #139 - Posted by: Ben S at March 28, 2013 6:20 AM

12;52 rx only 1month and a half after knee artroscopy. Great wod, for me subs the muscle up change the entire wod... Good one. M/24/180

Comment #140 - Posted by: Max at March 28, 2013 6:23 AM

7:23

Comment #141 - Posted by: will at March 28, 2013 7:01 AM

18'40''
Very hard!very beautiful!!

Comment #142 - Posted by: Michele Venturella at March 28, 2013 7:12 AM

M/22/70kg/167m

did it in 13:29

Comment #143 - Posted by: Marius at March 28, 2013 8:54 AM

M/30/5'9"/203 lbs.

23:21

Subbed 21x pullups/dips for muscle ups.

At this point three months ago I weighed 228 lbs. Thanks you CrossFit... and not eating like a pig.

Comment #144 - Posted by: Boggs at March 28, 2013 8:54 AM

CFWUx2

3 rounds:
20 Squats
10 Assisted Pull ups - 60#
10 Dips
10 Hang Power Cleans 30#

13:56

Comment #145 - Posted by: rbst m 37 5'10, 192 at March 28, 2013 9:11 AM

#133 Whoops, I did the nasty girls in 17:29, not 7. I dunno what happened to that number 1.

Comment #146 - Posted by: Jiri M/33/5'10/158 at March 28, 2013 9:53 AM

30:06
sub MU for 3 tri dips+ pullups
45kg hang clean

Comment #147 - Posted by: Wdoh at March 28, 2013 10:14 AM

m/40/6/190
Scaled ring dips (21 reps) for 7 MUs

10:50

Comment #148 - Posted by: Jeremy A. Olive at March 28, 2013 10:32 AM

14:45
Scaled 100 lbs hang power clean

Great WOD

Comment #149 - Posted by: bgoz m/23/175/6'1" at March 28, 2013 10:44 AM

As rx'd, 16' flat. MUs 4/3, 5/2, 4/3. Spang cbt fit ctr. Ran to Zemmer bridge/back this AM also.

7/3/12:
Squats onto med ball, hpc as rx'd. Rings were occupied. 7' time. Then did 10 x MU. PAC.

Comment #150 - Posted by: ajax at March 28, 2013 10:58 AM

New to crossfit.. 14:56 scaled down cleans to 55 lbs and MU to 7 pull ups & 7 dips..

Comment #151 - Posted by: Jojo at March 28, 2013 12:35 PM

45/m/176cm/74kg

As rx'd

8:12 PR (last time 9:36)

50-7-10
50-5/2-6/4
50-4/2/1-6/4

Big time PR! One of my favorites, suits me really well. Easy air squats, smooth muscle-ups and strong HPCs.
Done in the evening, 6+ hours after lunch. Had coffee and a carb shake about an hour before doing the WOD. Good warm-up including foam rollers.

Comment #152 - Posted by: Memuc at March 28, 2013 1:07 PM

10:57... love this workout.

Comment #153 - Posted by: brian at March 28, 2013 1:19 PM

scaled MU's to 7,6,4

13:14

forearms are swollen

thanks

Comment #154 - Posted by: mikeyb m/52/182 at March 28, 2013 2:11 PM

31:35

Comment #155 - Posted by: myles456 at March 28, 2013 2:43 PM

m/43/164
10:46 as rx'd

Comment #156 - Posted by: Seth H. at March 28, 2013 2:54 PM

43/m/180
sub'd 21/21 pullup/dips per round for MU's
all else as rx'd

9:33 PR (last over 12 minutes 081211)

Comment #157 - Posted by: JackM at March 28, 2013 3:03 PM

21/21 pullups/dips

14.50

Comment #158 - Posted by: controlfreak at March 28, 2013 3:38 PM

13:00
Scaled 105lbs
Sub'd 21/21 dip/pull per round for Mu's
M/36/5'11/175
It always looks easy but isn't

Comment #159 - Posted by: Eric at March 28, 2013 4:57 PM

M 42/192/6'0"
Jumping muscle ups.
7.43.

Comment #160 - Posted by: Mike at March 28, 2013 5:41 PM

M/42/192/6'
15:30 failed on most muscle up attempts arms were shot from Cameron yesterday.

Comment #161 - Posted by: Bob at March 28, 2013 6:01 PM

M/41/188

12:03

3 Rounds
50 Squats
7 Chest to bar pull ups
20 push ups
10 HPC (115lb)

Comment #162 - Posted by: Scott Andresen at March 28, 2013 10:17 PM

11:56 as rx'd (PR)
-Pretty good after only the second day back from a 3 week trip to Europe.

Comment #163 - Posted by: MAGNUS M/27/5'8/160 at March 28, 2013 11:05 PM

20:21

3 rounds:
50 squats
21 pull ups
21 dips
10 HPC (115#)

Comment #164 - Posted by: BLang at March 29, 2013 7:15 AM

M/43/5'8"/177

8:20 rxd

Comment #165 - Posted by: Jon Craig at March 29, 2013 12:15 PM

19:15
Used jumping muscle ups on the first round and switched to 2 for 1 pull-ups on the last two rounds.

Comment #166 - Posted by: Drewski at March 29, 2013 1:10 PM

11:43rx

Comment #167 - Posted by: Ryan at March 29, 2013 1:15 PM

as rx'd with 3/4 muscle ups(getting better)

13:26

Comment #168 - Posted by: Bells at March 29, 2013 1:26 PM

16:38 as rx'd.

Need to work on speeding up my muscle ups.

M.39.175.5'10" - Grantham, UK

Comment #169 - Posted by: Dom H at March 29, 2013 3:25 PM

burpees (strict) instead of muscle ups unless otherwise noted

Amy 8:23 (45)
Tam 9:13 (35 ( 2 rounds)
Megan 10:46 (35)
Erin 10:49 (35)
Jason 6:22 (95) pr
Ricky 8:17 (65)
Abby 8:56 (65) pr
Meghan 8:04 (95) pr
Alison 8:54 (65) pr
Jay 6:47 (115/ring dip)
Amanda 10:44 (45)
Lil Kim 10:42 (65)
Joyce 10:38 (35)
Mrs. Carey 8:46 (45) pr
Mr. K 10:58 (65)
Alec 6:23 (25 sq/16k kettlebell)
Aly 10:15 (65/tuck up)
Mr. Carey 10:20 (95) pr
Jacob 6:37 (115) pr
Bubs 7:02 (75) pr
Anita 7:06 (95) pr
Tara 7:43 (65) pr
Master P 7:50 (55)
Pudge 8:39 (45) pr
Marianne 8:53 (65) pr
Mama V 8:40 (45) pr
Katie B 9:08 (65)
Heather 10:13 (45)
Sim 10:44 (95)
Mr. Wonsil 10:27 (65) pr

Comment #170 - Posted by: Champions Club / BFCC at March 29, 2013 5:24 PM

Time 13:48

Comment #171 - Posted by: Jeff Gebbie at March 29, 2013 6:45 PM

M/30/180cm/74kg

9:55

Comment #172 - Posted by: ukr17 at March 30, 2013 8:46 AM

7:20 as RX'd

Comment #173 - Posted by: Edwards M/16/5'11/175 at March 30, 2013 9:49 AM

M/23/5'11"/183.2

10:02.7 RX'd

Comment #174 - Posted by: Miles Forks at March 30, 2013 10:01 AM

14:31 (PR), as Rx'ed.

Previous best was 15:26

Comment #175 - Posted by: Kevin C. (M/54/5'11"/175) at March 30, 2013 10:13 AM

3 rds

50 squats
subbed 15 ring dips
10 hand cleans at 135#

time: 7:20

Comment #176 - Posted by: Graig/M/32/5'9"/180 at March 30, 2013 10:37 AM

30/m/155#

19:55 rx... bar muscle-ups. just did my first one last week, still very shaky, doing one at a time and missing several of them. Pushed through regardless!

Comment #177 - Posted by: Timaha at March 30, 2013 6:34 PM

No rings. Subd 3x3x7. 24:12.

Comment #178 - Posted by: Xman at March 31, 2013 4:17 AM

6:32 @ work. pr

Comment #179 - Posted by: jdisch at March 31, 2013 10:56 AM

10:26 as rx'd.

Comment #180 - Posted by: Kyle Bisceglie 46/m/5'10"/180 at April 1, 2013 7:58 AM

M/31/200/72

50 squats
10 pull-ups and 10 ring dips
10 hang clean 135#

9:10

Comment #181 - Posted by: SeanP at April 1, 2013 2:06 PM

8:39, Rx - deceivingly tough

Comment #182 - Posted by: JR at April 1, 2013 6:22 PM

25:49 = 3 rds: 50 squats, 3x7 pull ups, ring dips, 10x135lb hpc vs
28:01 w/ 3/3 sub for muscle ups 1/25/08
29:27 3/3 ring dips & bar PUs for MUs 11/5/07
36:44 w/ 3 ring PUs & 3 ring dips per MU 3/21/07

1k run wu 4:56. happy.

Comment #183 - Posted by: kevin o at April 1, 2013 7:25 PM

10:24 but accidently did power cleans instead of HPC. (previously 9:30 with bar MUs and HPCs)

Comment #184 - Posted by: mlt at April 2, 2013 11:11 AM

3 rounds:
25 squats
Alternated bw non false grip muscle up attempts and skin the cat - 7 reps
135# hang power clean 10 reps
20:35
(got some of the muscle ups but must rotate left hand around quicker)

Comment #185 - Posted by: DPL at April 2, 2013 6:55 PM

Не успел сделать

Comment #186 - Posted by: Roman-Sibir at April 3, 2013 4:08 AM

M/33/5'7"/168

RX 13:52

Comment #187 - Posted by: Mark S. at April 3, 2013 4:19 AM

bar mu's

6:50

Comment #188 - Posted by: MikeyPaul/m/31/170/5'8" at April 3, 2013 6:18 PM

20:01

Comment #189 - Posted by: ecp2 at April 3, 2013 6:27 PM

Scaled to 95#
Strict MU, no kip
13:07

Comment #190 - Posted by: vic* at April 3, 2013 8:37 PM

Got my first muscle up a few days before.

Scaled to 3 muscle ups and 50kg hang power cleans. Did a rubbish time because I couldn't get muscle ups so just continued to attempt them. Power cleans and squats were good.

Comment #191 - Posted by: Harry King at April 4, 2013 1:59 AM

3 rounds
50 Squats
10 Jumping Muscle ups (rings 1,65m)
105# Hang power cleans, 10 reps
15:20

Comment #192 - Posted by: lucio1928,M/41/184cm/98kg at April 4, 2013 6:39 PM

RX'd @ 6:54, new PR and new favorite WOD

Comment #193 - Posted by: Ian at April 4, 2013 6:58 PM

2013-04-07:"@40:08.
2012-07-10:Sub:12rnds-400M/13sqts/2MU's/3 HPC135#@39:40.

Comment #194 - Posted by: gs at April 7, 2013 6:33 AM

age 23 bw 170

7:24
scaled to 30 squats
5 muscle ups
7 hang power clean #115
3 rounds

Comment #195 - Posted by: Chris S at April 7, 2013 5:27 PM

9:46 as Rx'd

Comment #196 - Posted by: Jetté 43/M/5'11"/175 at April 10, 2013 3:14 PM

as rxd @ HCHS

9:43 pr

Comment #197 - Posted by: Ferb 180# at April 11, 2013 5:19 AM

3 rounds for time of:
50 Squats, 45 lb bar
14 Pull-ups
21 Dips
Hang power cleans with 55 lb dumbbells, 10 reps

13:28

Terrible grip on pull-ups and running distance to dip bars killed my time, but still felt like I got in a solid WOD.

M/28/5'11''/200

Comment #198 - Posted by: Kent at April 15, 2013 4:50 PM

14:10 seated mu's

Comment #199 - Posted by: cscarr52 m/47/190 at April 18, 2013 1:00 PM

M/34/5'8/190

26:25. Muscle ups were giving me fits. Still not 100% comfortable with this movement...all mental right now...Fun WOD though

Comment #200 - Posted by: Northcup at April 24, 2013 12:01 PM

m/39/5'9/178
8:57
See 7/1/12 for further history.

Comment #201 - Posted by: jrm at April 27, 2013 7:02 PM

July 2012 18:05

1 strict neutral grip pu n dip per mu

15:00

m/42/5'8/240

Comment #202 - Posted by: phat boi at May 1, 2013 4:49 PM

10:40 pr

Comment #203 - Posted by: Jeff Chalfant 34/180/5'10" at May 23, 2013 12:41 PM

member.php?action=profile&uid= maillot de foot http://maillotdefootdiscount.1to1elite.com/

Comment #204 - Posted by: maillot de foot at July 15, 2013 9:04 PM

16:07 02.10.13 sub 3x7 pull ups and dips per rnd

13:48 09.10.12 50sq, 7 MU (jump smith m/c), 61k(100%) HPC x 10

Comment #205 - Posted by: zenoperegrinus at October 3, 2013 7:52 AM

As rx'd, 9:29 (PR).

Pleased, was shooting for sub-10. Squats and HPCs went great - squats were fast and HPCs unbroken. Did muscle-ups 7 / 4-2-1 / 3-1-1-1-1. The 7 in a row is a PR, but may have come back to bite me, as I really struggled in the last round (3 failures). I always forget how fatigued the HPCs make your forearms (even with hook grip), and how that makes MUs harder. I didn't realize this, but the last time I did Nasty Girls was 3 years ago to the day - today was a 2 and a half minute PR compared to then.

Comment #206 - Posted by: Mel 40/m/5'10"/180 at December 19, 2013 11:51 AM

CFWUx2 (lite PUs/dips)
11:33 (-2:34)

Comment #207 - Posted by: Doug at January 6, 2014 4:15 PM
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